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Or maybe they get worse as your weight slowly climbs (higher BMI)? Did you know that some menopausal women who lost weight were able to eliminate their hot flashes? Win-win!

Let's reduce those hot flash triggers naturally, shall we?

Food #1 – Flax

Flax contains a “phytoestrogen” named “lignan”. Phyto (plant) estrogens are thought to help our bodies better balance hormones by mimicking them and binding to certain hormone receptors.

Flax also contains fibre and omega-3 essential fatty acids. Both are powerhouses for better gut and heart health, additional benefit!

But here's where it gets interesting.

One study looked at thousands of women who experienced at least 14 hot flashes per week. Researchers had them add four tablespoons of flax meal to their day.

Yes, just four tablespoons.

After 6 weeks the number of hot flashes they had dropped in half and the intensity of those hot flashes dropped by more than half!

Scientists think that's due mostly to the lignan content of flax seeds.

That's some super-food!

It's also pretty easy to increase your intake of flax. You can add one or two tablespoons into your smoothie or sprinkle it on just about anything (breakfast, salad, nut butters, etc.). Not to mention how easy it is to add to your baking. (Hint, see recipe below).

Pro Tip: Flax seeds should be ground up in order to get most of their benefits because much of the healthy compounds in them are securely stored beneath the hard outer shell.

Food #2 – Water

OK, maybe this is more of a “drink” than a food but hear me out.

When you get hot flashes you're losing more water than you normally would. Similarly to when you exercise.

Make sure you replace those critical fluids by drinking enough water. A good habit is to make sure that you don’t get to the point of feeling overly thirsty by keeping a bottle, glass, or cup beside you all day long for frequent sips.

In a large bowl, stir together the dry ingredients (oats, flax meal, gluten-free flour, and baking soda). Add wet ingredients into dry and stir. Do not over mix. Add nuts or dark chocolate chips, if using.Spoon into muffin tins. Bake for 15-20 min.

Serve & Enjoy!

*Tip: You can blend flax and/or oats to make your own freshly ground flax meal or oat flour.